Supinated Pull-Ups (Quarter Rep Bottom) Guide

  • Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  • Targeted Muscle Groups:
    • primary: upper back
    • secondary: biceps, forearm, back deltoids

How to perform?

How to perform: Using a supinated (underhand) grip, hang from the bar and initiate the pull by retracting the scapula and driving the elbows down and back. Pull the chin over the bar, then lower under control, pausing for a quarter-range at the bottom before pulling back up. Emphasize full shoulder extension and a tight midline.

Muscles worked: upper back/lats (primary), biceps and forearms (secondary). Proper form avoids kipping and excessive neck extension; common mistakes include shrugging the shoulders and swinging. Benefits include improved lat length-tension, increased biceps involvement, and enhanced shoulder stability in the finished position.

Variations

This exercise doesn't have any variations

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